Natural Anxiety Treatments
Many people suffering from anxiety discover natural methods to ease their symptoms. These techniques include meditation, hypnotherapy and herbal remedies. Before attempting them however, it is recommended to consult a doctor.
Herbal supplements can lower the stress hormone cortisol. They can also help with insomnia and anxiety.
1. Exercise
Exercise can ease anxiety in many people. Exercise releases mood-boosting chemicals that can help you stay away from worrying thoughts. Find an activity that you like and incorporate it into your daily routine.
If you're worried about being around people, find a workout partner or join a fitness class in a group. You can each hold each other accountable for your workout and stay motivated.
You can boost your mood by making dietary changes. A nutritious and healthy diet is crucial for mental well-being, and avoiding sugar and refined carbohydrates can help lower anxiety levels by stabilizing your blood sugar levels, reducing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy is a potent, anxiety treatment that is drug-free, helps people to reframe negative beliefs and thoughts. It also encourages relaxation, healthy coping mechanisms and a positive attitude.
Hypnosis is an intense state of calm and focus where the therapist assists to access your subconscious mind so that you can resolve the underlying issues. This is different than the trance-like sleep state. Some people notice a change immediately. It's possible that a single session suffices for some, but for the majority of people it's the combination of sessions and recordings that help them start to notice a change.
generalized anxiety treatment is a powerful treatment for anxiety, as it addresses the root causes of the disorder, such as negative thoughts, irrational thinking or coping mechanisms that are not helpful. Hypnosis, along with cognitive-behavioral treatment (CBT) can help people reduce anxiety symptoms and manage anxiety. CBT for instance, teaches people to identify and challenge irrational thinking utilize exposure techniques in fearful situations, learn to relax, and many more.
3. Acupuncture
Many people believe that the benefits of acupuncture are limited to physical conditions but it can also help with mental health issues such as anxiety. Research has shown that acupuncture can be as effective as some medication in treating anxiety symptoms.
Acupuncture stimulates nerves and tissue connections, which causes the body to release pain-reducing hormones and neurotransmitters. These chemicals can ease anxiety symptoms as well as the physical sensations they often accompany, such as the churning stomach and headache.
Lavender essential oils (LEO) contain Terpenes, chemical compounds, which are believed to have a soothing effect. In a 2017 review article, it was found that lavender extracts could be effective in decreasing anxiety disorders. This is particularly applicable when it is used on an intermittent basis. Lavender is easy to use and can be rubbed into the wrists, neck or temples to calm the nervous system. You can also add lavender to your bath or inhale it through diffusers at work or at home.
4.
Meditation is a technique that can help you relax and reduce stress. In addition, it can help you sleep better and boost your productivity at the office or at home. If you know a friend or family member who suffers from anxiety issues, think about inviting them to try this natural treatment for anxiety.
Recent research has shown that mindfulness meditation can reduce anxiety symptoms by altering the way our brains respond to stressful situations. It also assists in developing ways to cope when we are experiencing anxiety.
It is important to remember that this research was a double-blind, placebo-controlled trial, which is similar to studies on psychotherapy. This is why further research is required to determine the exact effect of meditation on anxiety symptoms. Lavender essential oil (LEO) is a calming oil and is a source of chemicals that may alter the chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is the body's natural response to stress. It's part of its "fight or flee" response. It can help you stay alert and focused to stay away from danger, but if it becomes persistent or overwhelming, it may result in anxiety disorders such as PTSD and OCD.
Getting adequate sleep, practicing mindfulness meditation, and taking herbal supplements can all help in reducing stress. Chamomile has a relaxing and soothing effect on the nervous system. It is an excellent remedy for anxiety. It is possible to massage chamomile essential oil on your temples, or inhale the scent to calm both your mind and body.
Yoga is a natural therapy that has been proven to be effective in treating anxiety. A recent study examined the effectiveness of the use of yoga and cognitive behavioral therapy for those suffering from generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups saw significant reductions in symptoms, but the improvements were more pronounced for those receiving yoga therapy.
6. Supplements
Many people with anxiety prefer natural remedies to prescription medications, which can have serious side-effects. Dietary supplements like chamomile and lavender along with omega-3 fatty acids can be beneficial. Herbs, like kava root and valerian can also be used to alleviate symptoms.
One supplement that has been shown to decrease anxiety is gamma-aminobutryic acid (GABA) which has been proven to promote relaxation. Another compound is inositol. It has been shown to reduce the activity of nerve cells that are involved in obsessive-compulsive and panic disorders.
Valerian root has been used in tinctures and teas for centuries to treat anxiety and stress, as well as sleep. It has been found to decrease anxiety and improve sleep quality. The active ingredients in it can boost the amount of inhibitory neurotransmitter GABA that has a relaxing affect.
Aromatherapy is a wonderful method to ease anxiety and stress. You can add the oils to a diffuser, or mix them with an oil carrier and apply them directly on your skin.
7. CBD oil
CBD is a chemical that is not psychoactive that can alleviate anxiety. It works by balancing the stress response system and creating an appropriate fight or flight response. CBD oil has been found to reduce anxiety and encourage sleep.
Research suggests that CBD can be a natural anxiolytic by promoting serotonin production and increasing GABA levels, and reducing NMDA receptor activation. It has also been shown to enhance fear-extinction, prevent the long-term effects of anxiolytic stress, and promote hippocampal neurogenesis.
You can find CBD in a variety of forms, such as drops under the tongue, drinks, vape products and vitamin gummies. Aspen Green Calm Organic CBD Oil is a product which is highly recommended. It has a lemon flavor and is certified organic by the U.S. Department of Agriculture. You can use the code HEALTHLINE for 20% off your purchase. The company uses supercritical CO2 extraction to ensure purity. The company combines it with Ashwagandha extract and chamomile extract to provide additional beneficial calming effects.
8. B vitamins
Vitamin Bs are crucial in regulating mood. Supplementing with the B complex could help relieve symptoms associated with depression and anxiety, such as fatigue, irritability and difficulty concentrating. Vitamin B1 helps balance blood sugar levels, which can affect mood. Vitamin B3 can aid in helping the brain produce serotonin which reduces anxiety. Vitamin B5 can help support the adrenal glands, and reduce stress.
Vitamin B12 and folic acid aid in balancing depression. Vitamin D is essential to regulate mood and the nervous system. A study published in 2022 showed that those who consumed a high dose of B vitamins reported less anxiety.
Some herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and Kava. Valerian root's roots, which are brimming with Terpenes, a class of compounds that be natural sedatives that can help reduce anxiety. Lavender essential oil (LEO) contains a chemical called linalyl acetate, which has a calming effect on GABA receptors in the brain.
9. Diet
A healthy diet is an important element in managing anxiety. Studies have shown that eating nutrient rich foods can ease anxiety symptoms in some people. Fish with high fat content like mackerel, salmon and sardines are rich in Omega-3 fatty acids, which has been found to improve mood by reducing inflammation and regulating the neurotransmitters. Additions to your diet such as eggs, pumpkin seeds and turmeric are beneficial. Eggs are rich in tryptophan, which is an amino acid that assists in create serotonin, a chemical in the brain that improves mood and reduces anxiety.
Taking regular exercise and engaging in meditation and relaxation techniques can also be beneficial. Stress can be reduced through CAM treatments like yoga, acupuncture and meditation. There is evidence that dietary changes like removing alcohol and caffeine, can aid in reducing anxiety. These natural remedies can be used as a supplement to other treatments recommended by your doctor. However, they shouldn't be considered as a substitute for therapy or medication.